Name: Playbook - Day 1 Training - ALL BACK SUPERSETS
Uploaded: 2024-01-07T21:25:03.202Z
Duration: 90 min
Description: ALL BACK SUPERSETS

Smitty 

Cesar

SUPERSET EXERCISE #s 2|3 4|5 6|7

* Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

With a little bend in the knees and keeping your back straight. Perform a row with the t bar attachment. Utilize both normal and underhand grips. If you do not have a t bar attachment combine a straight bar and the triangle attachment.

Landmine Row w/ T Bar Attachment

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position, making sure to stretch forward

Seated Elongated Cable Straight Bar Row

- Grab the bar with a reverse grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Lat Pulldown

Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting. Grab the bar with an overhand grip, your hands shoulder-width apart. Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight.

Standing Straight Bar Cable Pullover

With your hand slightly wider than shoulder width exhale and initiate the downward pull by first depressing (lower) your scapulae, then pulling the bar downward towards the top or mid section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso.

Seated Lat Pull Down

- Keep your arms extended and focus on the back of your shoulders

Standing Cable Reverse Fly

- Keep a slight bend at the elbow 
- Focus on engaging your lats

Seated Pullover Machine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

ALL BACK SUPERSETS

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